PRE: EMOM x 12: Minute 1: 6 SDHP (Athletes choose a heavy load), Minute 2: 5-8 Strict Pull-ups, Minute 3: 12/9 Cal Bike

WOD: AMRAP 15:

-45 DU (x2 Singles)

-8 Deadlifts (135/95)

-6 Hang Cleans

-4 Push Jerks

POST: 3 Rounds: 12 Bird Dogs (6/side), 20 Hollow Rocks, 0:30 Lat/doorway stretch

PRE: 3 Sets: 8 Dual DB Bent Over Rows (Underhand grip), 6 Front Squats (165/115), 8 Ring Dips

WOD: For time: 30-20-10:

-Cal Row

-Single DB Box Step-Ups (50/35, 24/20)

Directly Into: 10-20-30:

-Hang Snatches (75/55)

-Wallballs (20/14)

POST: 30 Rower Seat Pike Pull-ins

PRE: Movement Standards

WOD: Partner Day! "Pearl Harbor" For time:

-80 Push-Ups

-2000m Row/Ski (Partner Hold a KB)

-Then, complete 12 rounds of :

-10 Dual DB Front Squats (50/35)

-41 Flutter Kicks (Odd Rounds)

-41 Mountain Climbers (Even Rounds)

-Finally, complete:

-80 Push-Ups

-2000m Row/Ski (Partner Hold a KB)

POST: Mobility